H4 fat burner # 13- E.R Training 2 ( extreme range training)

I originally posted my first E.R training workout two months ago so you can check out the first one if you want another version of this type training. The benefit of this routine is you get to take advantage of both high rep training and low rep training. High rep training will burn more calories while the low rep training will build some muscle and boosts your metabolism in the long term. For the higher reps you should use a light load and then for the lower reps a heavier load should be used.

Bent over row with barbell ( head resting on a incline bench )- 6 reps

SUPERSET

Speed body weight squats ( move fast! )- 15 reps

* Do 4 rounds without resting

Alternating front lunges- 6 reps each leg

SUPERSET

Standing lateral dumbbell shoulder raises-15 reps

* Do 4 rounds without resting

Reverse grip lat pulldown ( palms face you )-6 reps

SUPERSET

Close grip tricep press-15 reps

* Do 4 rounds without resting

Barbell Deadlift- 6 reps

SUPERSET

Jackknives ( Burpees )-10 reps

*Do 3 rounds without resting